Healthy Spinach and Feta Chicken Rolls Recipe
Meta Description: Enjoy a delicious and healthy meal with our Spinach and Feta Chicken Rolls. Tender chicken breasts stuffed with a flavorful spinach and feta filling, perfect for dinner or meal prep.
Keywords: Spinach and Feta Chicken Rolls, Healthy Chicken Recipe, Stuffed Chicken Recipe, Easy Chicken Dinner
Introduction: Spinach and Feta Chicken Rolls are a healthy and flavorful dish that’s easy to prepare yet impressive enough for any dinner table. Juicy chicken breasts are filled with a delicious mixture of spinach, creamy feta, and herbs, then baked to perfection. This dish is great for a nutritious family dinner or as part of your weekly meal prep.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Toothpicks for securing the rolls
Instructions:
- Prepare the Chicken:
- Preheat your oven to 375°F (190°C).
- Place each chicken breast between two sheets of plastic wrap. Use a meat mallet or rolling pin to pound the chicken until it’s about 1/4 inch thick.
- Make the Filling:
- In a bowl, combine the chopped spinach, crumbled feta, minced garlic, oregano, and olive oil. Mix well.
- Stuff the Chicken:
- Lay the flattened chicken breasts out and season with salt and pepper.
- Spoon a portion of the spinach and feta mixture onto each piece of chicken, then roll the chicken tightly around the filling.
- Secure the rolls with toothpicks.
- Bake the Chicken Rolls:
- Place the chicken rolls seam-side down in a baking dish. Brush the tops with a little olive oil.
- Bake for 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 75°C).
- Serve:
- Remove the toothpicks before serving. Slice the chicken rolls if desired and serve hot with a side salad or vegetables.
Conclusion: Spinach and Feta Chicken Rolls are a simple yet flavorful dish that’s not only delicious but also packed with nutritious ingredients. It’s the perfect way to enjoy a healthy, satisfying meal without compromising on taste.
Nutritional Breakdown: Per serving (1 chicken roll, assuming 4 servings):
- Calories: 280 kcal
- Protein: 36 grams
- Fat: 12 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: 0 grams
Health Benefits:
- High in Protein: Chicken breasts provide a lean source of protein, which helps build and repair muscle.
- Rich in Iron and Calcium: Spinach is a good source of iron, and feta cheese contains calcium, both of which support bone health and energy levels.
- Low-Carb: This dish is perfect for those following low-carb or keto diets due to its minimal carbohydrate content.
FAQs:
- Can I make these chicken rolls ahead of time? Yes, you can prepare the chicken rolls ahead and store them in the refrigerator until ready to bake.
- Can I use frozen spinach? Yes, just make sure to thaw and drain the spinach well to remove excess moisture before mixing with the feta.
Enjoy cooking and serving these healthy Spinach and Feta Chicken Rolls, a dish that’s perfect for a nutritious and satisfying dinner!
